Jun 25, 2012

062612

WOD demo




WOD
21-15-9 reps for time of:
Hang squat clean, 50/25 pound dumbbells
Handstand push-ups

WOD w/o equipment
21-15-9 reps for time:
Handstand push-ups
Dips
Push-ups

6 comments:

Ed said...

So dumbbells were harder than expected, but use 115/65 on a bar if they are not available.

12:42 - Rx on the hang squat clean, Rx (down to single kipping HSPU) for 25 of the HSPU, used the bands to ensure full ROM for the rest.

Anthony said...

15:06. used 40 lb dumbbells and many of the HSPU were short of Rx form.

Andy M. said...

13:14, barbell at Rx. Last chunk of HSPUs were about a C+ on depth.

Deadlift 3RM of 315

monroe said...

15:12 with 35lb DB's. This was a good diagnostic workout for me. First,I need to work on HSPU's for strength and technique. They slowed me down considerably. They are so different from presses, handstand walks, jerks, that there is no real substitute for practicing them with proper form, and not the typical arched back behind the neck press looking shoulder and back wrecking stuff you see in the gym. Ever heard anyone talk about train-wreck HSPU's the same way they talk about air squats? Why not?
Second, I've been slacking on intensity lately. My cleans were slow. I took the old guy option of scaling the weight, so no excuses there for lack of speed. Dumbells are great tool for cleaning up your technique and balance. We should use them more often. Next time I do this I'm going to use assymetric weights, say 30 in one hand and 35 in the other. Anyway, good challenge!
Meg, forgot to bring the LX balls today, I'll get them for tomorrow for sure.

Bridget said...

Hubby (John) joined me at McChord today
Did the 5k then todays WOD
We scaled the weight since there was a class in there using all the medium weights
We did the pike off the box touching our heads
I miss the bubble but love being w/ the hubby!

Russ Ames said...

IMCF alumi from 09-10, but back for SAMS! Glad to see the clamshell rockin.

Catch-up WOD for me today. Scaled to 40#, approx 13 min.

HSPU
9 RX, 12 band
6 RX, 9 band
2 RX, 7 negatives